January 2021
Do you usually make New Year's resolutions every year? If so, in all honesty, do you ever manage to make them all AND keep them over the years? Often, people make the mistake of setting too many goals at once, without setting them in time, and without really asking themselves if they are realistic and achievable. For example, many people want to get back into shape after the excesses of the holidays and adopt draconian diets in order to lose the extra kilos.
What if we suggested some easy to adopt and maintain strategies to help you improve your eating habits and get back into shape?
Strategy #1: Include fruit with breakfast and snacks
Increasing your fruit intake will also increase your fibre intake. More fibre means more satiety, which means fewer cravings. It will also give you a good boost of vitamins and minerals and you will feel energized.
At breakfast, replace your orange juice with a whole fruit or a smoothie made from whole fruit and you'll feel fuller longer. Fruit juices have no fibre and therefore do not contribute to the feeling of fullness.
For example, you could make a great breakfast smoothie bowl using an Evive smoothie as a base and top it off with granola, chia seeds and fresh fruit. It's delicious!
See the Evive smoothie selection
If you're hungry between meals, enjoy a piece of fresh fruit! If that's not enough, add a protein source like nuts, a piece of cheese, or yogurt to make it more filling. If you don't have fresh fruit, thawed frozen fruit is a delicious alternative. What could be better than frozen raspberries in vanilla yogurt?
Strategy #2: Have 2 servings of vegetables at lunch and dinner
You read that right: 2 servings, at lunch AND dinner! This will allow you to consume more fibre while increasing your intake of vitamins and minerals.
Snacking on raw vegetables or eating vegetable soup before your meal can be an easy way to eat more vegetables. Enjoy salads, stir-fried, poached or grilled vegetables with your meals.
Give yourself a break by including some quick-to-prepare or ready-to-eat options. For example, frozen vegetables are already trimmed, washed and cut, and are very economical. Have some on hand for quick stir-fries or casseroles!
See the selection of ready to cook vegetables
Strategy #3: Get moving every day
If you're not currently active, set realistic goals to be more active. Find an activity that interests you, that makes you feel good, and that you'll want to repeat on a regular basis. Whether it's group fitness, strength training at the gym, running or yoga, look at the options available near your home or workplace and get involved!
If you work, just getting out for a walk on your lunch hour could be very beneficial. If you never go out because you don't have the time, start with 15 minute periods while you build it into your routine, then gradually increase as much as is possible for you. You will feel energized, more focused, and therefore more productive at work. So many positives!
Do you have any strategies for getting back into shape in 2021? Let us know which ones, we're curious! Share photos of your healthy meals or activity to get moving on Instagram by tagging @Cooletsimple, we love to see you in action! :)